The term calorie deficit is frequently used, particularly on social media, to simplify weight loss into a single concept: move more and eat less.
At its core, this principle is true. If you consistently consume fewer calories than your body uses, weight loss will occur.
However, an important question remains:
How far should you take this, and when does “eating less” become too much?
Very Low Calorie Diets (VLCDs) have become increasingly popular as a rapid weight-loss strategy. While they can produce significant short-term results, they are often associated with poor long-term adherence and weight regain. Many individuals who come to us for coaching have previously followed extreme diets and are looking for a more sustainable approach to maintain their results.
Common Misconceptions About Very Low Calorie Diets
You may have heard that VLCDs automatically lead to:
- Guaranteed muscle loss
- A “damaged” metabolism or starvation mode
- Rapid rebound weight gain
- Unsustainable results
The reality is more nuanced.
Research and practical experience show that these statements are not always true. In certain medical settings and among specific populations, VLCDs can be highly effective when appropriately supervised.
That said, this is rarely an approach we recommend to our clients, as very few people genuinely require such an aggressive strategy.
The Psychological Impact
Very Low Calorie Diets can have significant physical, mental, and emotional consequences, regardless of whether weight loss is achieved.
Many people already have a complicated relationship with food due to social pressures, misinformation, and marketing influences. For this reason, our coaching philosophy focuses on building a healthy relationship with food rather than creating fear around it.
Our goal is to move clients away from:
- Extreme restriction
- Binge eating cycles
- Food guilt
- All-or-nothing thinking
Instead, we aim to build:
- Confidence
- Education
- Better decision-making
- Long-term self-sufficiency
Knowing when to reduce calories and which macronutrients (protein, carbohydrates, and fats) to adjust depends on a wide range of factors, including:
- Your starting point
- Health status
- Training demands
- Energy levels
- Current calorie intake
- Macronutrient distribution
The Physiological Impact
One of the most misunderstood concepts in dieting is adaptive thermogenesis. This refers to the body’s natural tendency to conserve energy when calorie intake becomes very low. Contrary to popular belief, your metabolism does not suddenly “shut down.” Instead, your body subconsciously reduces movement and effort throughout the day.
You may notice that you:
- Sit down more often
- Walk more slowly
- Drag your feet
- Take easier routes
- Delay simple tasks
- Feel less motivated to move
These subtle behavioural changes can significantly reduce your daily energy expenditure, causing what was once a large calorie deficit to become much smaller or disappear entirely.
My Personal Experience
During the final weeks of preparing for bodybuilding competitions and photoshoots, I have used very low calorie diets when trying to achieve extremely lean levels of body fat.
At this stage, I notice myself:
- Sitting between sets instead of standing
- Walking more slowly
- Not lifting my feet as high
- Delaying trips to the toilet
- Taking the easiest path possible
These behaviours happen subconsciously.
Unless you become aware of them and consciously maintain your activity levels, fat loss can slow dramatically. This is often mistaken for a “slowed metabolism,” when in reality it is your body reducing output to conserve energy.
A More Effective Approach
In most cases, the best strategy is to eat enough to:
- Feel energetic
- Support hard training
- Reduce cravings
- Feel satisfied
- Maintain a healthy relationship with food
Then:
- Train with intent
- Move frequently throughout the day
- Walk more
- Monitor subconscious reductions in activity
If you are unknowingly becoming less active, fat loss may stall despite maintaining the same calorie intake.
What We Recommend
The most reliable predictor of long-term success is behaviour change. Rather than driving calories to unsustainable levels, focus on building habits you can maintain for life.
Start with simple actions such as:
- Drinking more water
- Eating more fruit and vegetables
- Managing portion sizes
- Increasing daily activity
- Making better food choices aligned with your goals
The aim is not to punish your body, but to care for it and support it.
When you combine education, consistency, and a sustainable approach, fat loss becomes something you can achieve and maintain.
